Tuesday, April 24th

April 23, 2018



3 Rounds For Time:
400 Meter Run
21 Kettlebell Swing (53/35)
12 Pull-Ups


“Helen” is another CrossFit benchmark workout. Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh.


If unable to run today, complete a 500 Meter Row.


The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you to hold onto the bell and pull-up bar. If we have the movements on the inside of the gym unbroken without a doubt, it’s the opposite approach – it’s a question of how hard can we push the running.




3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Pushups
25 Weighted Hip Extensions (25/15) or Superman’s
*Rest 2:00 between giant sets

*Athlete’s choice on weight, but aim for straight sets. You may build in weight over the rounds.



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